This week's movement of the week is a Lateral Run w/ a Slow Torso Rotation
The technique we are working to bring awareness to is allowing the obliques to do their job, which is a technique called 'elastic recoil'. This happens when we properly time up the movement. You will reach the end range of motion in one direction creating length on certain muscles allowing the contraction of those muscles to move us in the other direction.
Essentially, this means that you will anticipate what your body's next movement is (ex: stepping to the right as you row a dumbbell) and time it up perfectly (when the muscles being used are lengthened and ready to contract) to create an efficient and "effortless" movement.
For this particular movement, you will be fairly quick with the feet & the torso will have to lag behind a little bit. Your ultimate goal will be to time up the contraction of your obliques (the ones we use to rotate the torso or ribcage) with the landing of the back foot.
Another challenge you will have is managing your footwork as you change direction. You will want to be pushing off the front foot opposite of the direction you are headed (ex: If you are about to move to the left, your right foot would be your forward foot. You would push the floor to the right to gain better ability to move to the left). This technique in combination with pulling with your opposite oblique and lat and you'll be **BUILDING CORE STRENGTH FOR DAYS!**.
Here's your checklist:
1. Perform this movement with EPIC posture. Don't skimp on this if you want to gain strength!
2. KEEP THE DUMBBELL IN LINE WITH THE HEIGHT OF YOUR SHOULDERS
3. Slow with the torso, fast with the feet.
4. DO NOT USE YOUR ARMS TO ROTATE YOUR BODY - it leads to over-rotation which is NOT GOOD for your LOWER BACK.
5. You will be winded quickly when done correctly....so if you are not a bit winded within 10-15 seconds, require yourself to stop, readjust and improve your posture & prioritize ENGAGEMENT and TIMING of your muscles.
YOU CAN DO THIS & IMPROVE YOUR UNDERSTANDING OF HOW TO BUILD STRENGTH THROUGH MOVEMENT AT THE SAME TIME!
GO GET IT.